You have more shoulder exercises then leg exercises. 
Advice on my routine - cannot gain muslce!
- Thread starter johnnyg2008
- Start date
Firstly those of you saying i dont have enough leg work... my legs r in pain for 4 days after that workout.
ok how about this for a full body workout performed on monday, wed, and friday. on tues and thurs ill do abs work
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Seated Shoulder Press
Dumbbell Chest Press + pushups
Single Bent Over Rows
Squats
Lunges
Deadlift
Close Pushups for triceps
Dips with a chair
Bicep curls
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all exercises performed for 3 sets increasing the weight each set... 8 or 10 reps for all sets
how does that sound
After 6 sets and two exercises?
Yep.. i haven't been doing leg training for that long... only 3 or so weeks and my legs are quite weak relative to my upper body...
For example i can bicep curl max 12.5kg (27 pounds) in each hand but for my squat i hold dumbells of max 11kg (about 24 pounds) in each hand and my feel weak for hours and then hurt for 3 days or more ....
now considering how much bigger the quad muscle is than the bicep... that isn't too good hey? What do you think?
Just means you need to work on it. I'd start by doing it more than once a week.
Yes you need more compounds exercises than isolation. But your routine isn't that bad, even with the routine that you posted at the beginning, you could still make some progress.
The most important thing is FOOD. EAT! EAT! EAT!.
Your diet is the most important thing, the workout is the second most important thing.
If you don't eat enough, you won't make gains, simple as that.
Instead of concentrating on the routine so much, you need to make a diet. , your diet should be your priority.
Eat every 2-3 hours, around 5-7 meals per day.
Include protein and complex carbs in every meal.
Include veggies and fruit in your diet.
Include some good fats in your diet.
Be sure to get 1 gram of protein per lb, so if you weight 150 lb you need 150 grams of protein.
The other people who replied to your post gave you some good ideas about your routine. But you really need to concentrate on the diet.
The most important thing is FOOD. EAT! EAT! EAT!.
Your diet is the most important thing, the workout is the second most important thing.
If you don't eat enough, you won't make gains, simple as that.
Instead of concentrating on the routine so much, you need to make a diet. , your diet should be your priority.
Eat every 2-3 hours, around 5-7 meals per day.
Include protein and complex carbs in every meal.
Include veggies and fruit in your diet.
Include some good fats in your diet.
Be sure to get 1 gram of protein per lb, so if you weight 150 lb you need 150 grams of protein.
The other people who replied to your post gave you some good ideas about your routine. But you really need to concentrate on the diet.
How can someone capitalize each word like that? Its annoying enough to read, let alone to actually slowly type it.
Tony, not to mention that most of his posts don't really relate much solid info anyway.
Ye thanks. This thread was ages ago i've got it all sorted now - routine and diet and it's going well thanks.
Thanks Chillen.